When and how to stop losing weight
Discussion
My goal at the beginning and still is - to increase my strength, stamina and tone up, I don't want to bulk up.
I've been dieting since February (myfitnesspal 1600-1700 calories a day, I think this may have been too low) and have lost 2 1/4 stone (15% of my body weight) im now in the 'normal' weight on bmi (as much as that can be trusted..) Im 5'11" and have just hit 81kg, I feel great, have been running every other day and am coming to the end of couch25k (its my last week 9 run tomorrow)
I'm starting to gradually increase my calorie intake BUT I don't think i'm thin enough (stomach still seems flabby to me) and haven't been doing any lifting/pulling exercises which I know I should have done really, I just haven't felt motivated too even though I have the time.
Im not sure what I should do/change in what im doing to reach my goal, or if I should stop losing weight.
Would joining a gym and getting personal trainer be useful?
I know if I start doing lifting/pulling im going to need to increase my calorie intake but im not sure what I need to be eating or how many calories I need. I also feel my running pace is way off and I think this might be down to a lack of calories.
I also need some advice on getting myself motivated to reach my goal.
Im also losing faith in the myfitness pal app as some of the numbers just don't seem right to me especially for exercise and ive lost 1kg+ a week when the goal was to lose only 0.5kg and I feel ive been losing weight to quickly.
ETA - Title sort of doesn't match the post and I think I might come across as a bit lost, which is how I feel at this transition point.
I've been dieting since February (myfitnesspal 1600-1700 calories a day, I think this may have been too low) and have lost 2 1/4 stone (15% of my body weight) im now in the 'normal' weight on bmi (as much as that can be trusted..) Im 5'11" and have just hit 81kg, I feel great, have been running every other day and am coming to the end of couch25k (its my last week 9 run tomorrow)
I'm starting to gradually increase my calorie intake BUT I don't think i'm thin enough (stomach still seems flabby to me) and haven't been doing any lifting/pulling exercises which I know I should have done really, I just haven't felt motivated too even though I have the time.
Im not sure what I should do/change in what im doing to reach my goal, or if I should stop losing weight.
Would joining a gym and getting personal trainer be useful?
I know if I start doing lifting/pulling im going to need to increase my calorie intake but im not sure what I need to be eating or how many calories I need. I also feel my running pace is way off and I think this might be down to a lack of calories.
I also need some advice on getting myself motivated to reach my goal.
Im also losing faith in the myfitness pal app as some of the numbers just don't seem right to me especially for exercise and ive lost 1kg+ a week when the goal was to lose only 0.5kg and I feel ive been losing weight to quickly.
ETA - Title sort of doesn't match the post and I think I might come across as a bit lost, which is how I feel at this transition point.
Edited by Foliage on Friday 23 May 12:26
Edited by Foliage on Friday 23 May 12:26
You seem a little mixed as to what you want. Weights, run, stronger or loose weight ?
If your only week 9 on c25k your running wont exactly be fast, just stick at it it comes over time not over night. There are things you can do to improcve it.
Weights if you want to do some lifting why not have a go.
God knows who big you are etc but yes your probably not eating enough.
If your only week 9 on c25k your running wont exactly be fast, just stick at it it comes over time not over night. There are things you can do to improcve it.
Weights if you want to do some lifting why not have a go.
God knows who big you are etc but yes your probably not eating enough.
The problem with MFP is that you end up focusing purely on calories. For a year, I was lifting heavy but ignored protein and just ate about 1500 cals a day. I lost fat but I also lost quite a lot of muscle. So I got leaner but my tum didn't go the way I thought it would. Decided to change things somewhat, so continued with the lifting but ate >140g protein a day (meat, meat and more meat) plus aimed for 2700 kcals! Things are definitely going the way I had originally planned.
Hoofy said:
The problem with MFP is that you end up focusing purely on calories. For a year, I was lifting heavy but ignored protein and just ate about 1500 cals a day. I lost fat but I also lost quite a lot of muscle. So I got leaner but my tum didn't go the way I thought it would. Decided to change things somewhat, so continued with the lifting but ate >140g protein a day (meat, meat and more meat) plus aimed for 2700 kcals! Things are definitely going the way I had originally planned.
Im aware of the calorie counting problem and have also been keeping track of my nutrition and have been pretty consistent in having 50% carbs, 30% fat and 20% protein as the app suggests, ive also been taking a multivitamin just in case. This is without eating bread/rice/pasta/potatoes.My stomach has got smaller(which was my intention) but I do think ive lost muscle mass, but it shouldn't be too difficult to get back with a bit of work.
I'll have a look into increasing my calorie intake by increasing protein, 140g's of protein is a hell of a lot of meat, I do drink a lot of milk and eat a lot of yogurts, adding eggs and more meat into my diet shouldn't be a problem but I need to get motivated to hit the gym.
Do you use them whey protein shakes/smoothies? its something ive never tried and no nothing about.
Whey Protein with Water during or immediately after your Workout...
Just feed them Muscles while they are pumping ie; within an hour of your workout...
Have another Shake with Milk first thing in morning or an hour before Bed...
If you have a good Breakfast in the morning then take the Shake at night...
Breakfast is the Important Meal of the Day, it kick starts the Body so be best to have Shake with Milk at night and a good breakfast in the morning...
Just feed them Muscles while they are pumping ie; within an hour of your workout...
Have another Shake with Milk first thing in morning or an hour before Bed...
If you have a good Breakfast in the morning then take the Shake at night...
Breakfast is the Important Meal of the Day, it kick starts the Body so be best to have Shake with Milk at night and a good breakfast in the morning...
Foliage said:
Im aware of the calorie counting problem and have also been keeping track of my nutrition and have been pretty consistent in having 50% carbs, 30% fat and 20% protein as the app suggests, ive also been taking a multivitamin just in case. This is without eating bread/rice/pasta/potatoes.
My stomach has got smaller(which was my intention) but I do think ive lost muscle mass, but it shouldn't be too difficult to get back with a bit of work.
I'll have a look into increasing my calorie intake by increasing protein, 140g's of protein is a hell of a lot of meat, I do drink a lot of milk and eat a lot of yogurts, adding eggs and more meat into my diet shouldn't be a problem but I need to get motivated to hit the gym.
Do you use them whey protein shakes/smoothies? its something ive never tried and no nothing about.
Jiggle the %s around - increase protein %. I get all my protein from meat and dairy. I like food. My stomach has got smaller(which was my intention) but I do think ive lost muscle mass, but it shouldn't be too difficult to get back with a bit of work.
I'll have a look into increasing my calorie intake by increasing protein, 140g's of protein is a hell of a lot of meat, I do drink a lot of milk and eat a lot of yogurts, adding eggs and more meat into my diet shouldn't be a problem but I need to get motivated to hit the gym.
Do you use them whey protein shakes/smoothies? its something ive never tried and no nothing about.
You've probably lost muscle mass because (1) your protein level is too low and (2) you're not stimulating the muscle properly (with heavy weights).
I come at this from a different perspective.
24 years ago I was diagnosed as Diabetic (type 2). In the subsequent consultations with a delightful Irish consultant with a glorious Irish brogue(shades of Cyril Cusack), it was made crystal clear to me that at 5'9" and 25 stone 8 lbs and rising and smoking 60 cigarettes and cigars a day and drinking at least 5 bottles of Chambertin a week I was not going to live long unless I change my lifestyle. This advice was then reinforced by my GP surgery who had been warning me for years repeatedly that my lifestyle could not last for long.
The shock of facing reality caused me to give up smoking immediately and stop drinking permanently and I followed a diet and exercise regime and lost 10 stone 8 lbs over the next 18 months. Tricky at first because I had to use swimming as the main non percussive exercise to ensure that my joints could cope and lost several stone before exercising heavily at all. And swimming avoided exacerbating a spinal injury I had (see below).
I am still overweight and I have decided to reduce my weight further this year by another stone or so taking me to 14 stones. This is actually quire difficult to achieve but I will get there. I decided from the start never to yo yo weight and I have never put the initial weight loss back on.
I re;y upon regular repeated light general exercise to maintain this weight and reasonably frequent walks to maintain my cardiovascular systems. I have had a number of serious illnesses over this period any one of which would have ended my life but for this change. I have serious cardio problems but the balancing of drugs is very effective currently.
60 years ago (I am 68) I fractured three of the vertebrae in my spine falling out of a tree (I liked climbing trees and I have always done what I liked my mother was NOT impressed!!) and I have had lengthy spells in spinal hospitals over the years resolving the issues as far a possible. My walking successfully never fails to amaze my neurosurgeons who doubted I would recover. I thought I might. As yet I have but it can suddenly go awry without warning.
I hope this does not detract from an interesting thread. My view is that a reasonable diet and repeated regular light exercise is undoubtedly the best way to lose weight and maintain that loss. The OP is clearly of an age where a change now could have permanent beneficial effects and I would certainly confirm that. That is my experience. Best of luck to the OP.
24 years ago I was diagnosed as Diabetic (type 2). In the subsequent consultations with a delightful Irish consultant with a glorious Irish brogue(shades of Cyril Cusack), it was made crystal clear to me that at 5'9" and 25 stone 8 lbs and rising and smoking 60 cigarettes and cigars a day and drinking at least 5 bottles of Chambertin a week I was not going to live long unless I change my lifestyle. This advice was then reinforced by my GP surgery who had been warning me for years repeatedly that my lifestyle could not last for long.
The shock of facing reality caused me to give up smoking immediately and stop drinking permanently and I followed a diet and exercise regime and lost 10 stone 8 lbs over the next 18 months. Tricky at first because I had to use swimming as the main non percussive exercise to ensure that my joints could cope and lost several stone before exercising heavily at all. And swimming avoided exacerbating a spinal injury I had (see below).
I am still overweight and I have decided to reduce my weight further this year by another stone or so taking me to 14 stones. This is actually quire difficult to achieve but I will get there. I decided from the start never to yo yo weight and I have never put the initial weight loss back on.
I re;y upon regular repeated light general exercise to maintain this weight and reasonably frequent walks to maintain my cardiovascular systems. I have had a number of serious illnesses over this period any one of which would have ended my life but for this change. I have serious cardio problems but the balancing of drugs is very effective currently.
60 years ago (I am 68) I fractured three of the vertebrae in my spine falling out of a tree (I liked climbing trees and I have always done what I liked my mother was NOT impressed!!) and I have had lengthy spells in spinal hospitals over the years resolving the issues as far a possible. My walking successfully never fails to amaze my neurosurgeons who doubted I would recover. I thought I might. As yet I have but it can suddenly go awry without warning.
I hope this does not detract from an interesting thread. My view is that a reasonable diet and repeated regular light exercise is undoubtedly the best way to lose weight and maintain that loss. The OP is clearly of an age where a change now could have permanent beneficial effects and I would certainly confirm that. That is my experience. Best of luck to the OP.
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